WOD…Nov 18th…Pistol!

By November 17, 2013 wod No Comments

CrossFit Kids

Strength – Squat Snatch – 12 minutes to find 1 rep max for the day – warm-up and then complete singles until failure (should be 5-7 attempts).  Then use 65% of your max for the day and complete 3×2 of hang squat snatch.  This should all be completed within 20 minutes.

WOD

5RFT

12 – Push Press – 115/75#

12 – KB Swing – 16/24K

12 – Alternating Pistol Squats – Sub to box

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